Transcription:

Amanda Wilde (Host): Welcome to Baptist Health Radio. As the most preferred healthcare provider in Northeast Florida, we are here to help you stay informed with the latest news, views and resources for your health and wellbeing. I'm Amanda Wilde. 

And today, we're talking family fitness with Baptist Health pediatrician, Dr. Bethany Atkins. Dr. Atkins, thank you for being here. And since summer has arrived, what are some of the ways parents can get active with their kids this summer?

Bethany Atkins, MD: Well, thank you very much for inviting me. And this is a very timely subject. Anything that gets outside or active, games that involve physical exertion, it could be as simple as coming up with a chalk obstacle course in your driveway; swimming, whether it's at the public pools that we have in town or going to the beach; walking the dog around the neighborhood on a nice day; going to the park, the zoo. We're lucky to have the trails to go biking on with a helmet or walking on. And then, I always like to remind children that if you don't want go outside, you can vigorously clean the house, that also counts.

Amanda Wilde (Host): Oh, I bet parents love that one, too. I was going to say, what are some of the benefits of getting your kids active? You can get your house clean. But is there a recommendation on how much physical activity they should be getting?

Bethany Atkins, MD: Absolutely. The Academy of Pediatrics does recommend around 60 minutes every day, or an average of at least four to five hours a week. I also want to throw in there that, of that time, pretty much every day, we're looking for 20 minutes of vigorous exercise. It doesn't have to be a full-on sweat for the entire 60 minutes, but a good 20 minutes of it, they need to be working.

Amanda Wilde (Host): Well, now we're talking about family fitness. Do you think it's important that parents be the one to set the standard when it comes to the family being active?

Bethany Atkins, MD: Parents or guardians are actually the people who have the most influence on children. Absolutely, regular physical activity is good for both parents and children. Not only does it make them acutely aware of "This is something that I should be doing the rest of my life," forming habits, expending energy, decreasing stress. It also, just like a clean house, helps children sleep better. And for adults, it helps protect us against heart disease and obesity.

Amanda Wilde (Host): So there are a lot of benefits physically of being active. How does that tie into parents spending quality time with kids either actively or just at home?

Bethany Atkins, MD: Well, we know that children that are in families where the parents or caretakers are involved in their lives, they have higher self-esteem. It helps to reinforce those bonds. It also can positively affect their behaviors. Long term, it helps with communication, especially during those teen years. We're talking about all ages from very young through their teen years. And research has shown that parents that are involved in their children's lives also tend to academically do better also.

Amanda Wilde (Host): So you really get an advantage from that physical activity as a family. But knowing how parents are always pressed for time and energy, how do we as parents create that environment that makes fitness part of our everyday lives and makes that sustainable?

Bethany Atkins, MD: The most important thing is to realize that even sometime with your children is better than no time. Something is better than nothing. And especially during these summer months, children thrive on schedules, not overly scheduled, but at least some structure in their day. And parents do, too. So, sit down at the beginning of the summer and then reevaluate regularly. Look at the schedule for the week, "When am I going to carve out time?" It's not a matter of waiting for the time to come along, it's prioritizing that time because the payoff in the long run is going to be so much greater than the short time you're going to spend with it.

Amanda Wilde (Host): Got it. It’s a matter of prioritizing the time. As adults, we know there are benefits of physical exercise, but why do we find it so hard to get into a routine with it?  

Bethany Atkins, MD: Sometimes we allow negative thoughts to enter, "Ugh, I'm going to hurt afterwards." Those of us if we get to a certain age, you're like, "If I do that, I'm going to hurt." We need to give ourselves some grace, sometimes just putting the shoes on and walking for 10 minutes. No, it wasn't a 20-minute run around the block, or I didn't run three miles. But if we can get the negative thought out and we can say, "Yes, this is what I need to do." It really comes down to prioritizing. I think each of us, if we were honest with ourselves, can carve out a good 20 to 40 minutes a day. 

Amanda Wilde (Host): Do you have any other health and wellness tips that you recommend families incorporate into their daily lives?

Bethany Atkins, MD: Absolutely. This summer months, although the stress levels are down, the children are out of school, there's no testing. We can't ignore the fact that we really need to keep stimulating their brains as well as their muscles. Down here in Florida, it tends to rain on a not infrequent basis, and we have to be inside. So rather than sitting around or screen time, reading to them or if they're older, have them read. Read as a family. When children get older, you can each read a chapter. Have an older child read to a younger child. That way, especially the younger children, when they get back in school in August or September, they haven't had that academic backslide that tends to happen. 

Also, talking about screen time, limit the screen time, whether that's TVs, phones, computers for nonacademic use. The Academy of Pediatrics recommends before 18 months, really they should only be video chatting with, you know, grandparents or something like that. For a child two to five, less than an hour a day. And for a child over five, no more than two hours a day. Once again, I tell my older children that you need to look at what your priorities are, and if you are going to watch two hours of something, whether it's on a tablet or on a phone or on a TV, break it up. Watch something for 20 or 30 minutes and then go do something for 15 minutes. That 45 minutes to an hour every day is cumulative. It does not have to be all at one time. 

Encourage a healthy diet this summer, right? Let's stick with a healthy diet. Summertime is a great time to get a lot of fresh fruits and vegetables. And then just as importantly as spending time with their children being active, eating together. All research shows that families that eat together, the children realize, "Well, my parent or caretaker, they're involved in my life," and all those benefits of increased self-esteem and academics and less risk-taking by the time they get to teen years do come through. 

And then finally, don't forget regular checkups with your pediatrician. If you have any questions about diet or exercise plans, that's actually what we are trained in.

Amanda Wilde (Host): Yeah, I love those ideas for activities! I agree, it is important for parents or guardians to spend as much time with their kids as possible, whether that’s eating together, reading with one another or spending time outdoors together. Every little bit counts and makes the difference.

Bethany Atkins, MD: Absolutely.

Amanda Wilde (Host): Great conversation today on family health and wellness. Thank you so much, Dr. Atkins.

Bethany Atkins, MD: Oh, you are welcome. This has been my pleasure.

Amanda Wilde (Host): At Baptist Health, we want to keep you and your family healthy. This includes having regular checkups with your doctor or pediatrician. You can make an appointment with Dr. Atkins or a Baptist primary care doctor near you by calling 904-202-4YOU. That's 904-202-4968 Your doctor can guide you through a plan for a healthy future for you and your family. 

Thank you for listening to Baptist Health Radio. I'm Amanda Wilde. Stay well.